Tag Archives: flexibility

Coaching, Featured, Info, Safety, Tips

Legal Aspects Every Cheer Coach Should Know

Posted on by Steve Pawlyk
Legal-Aspects-Every-Cheer-Coach-Should-Know
18
Sep
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Steve Blog Circle

Byline Steve Pawlyk

By Steve Pawlyk

Published September 18, 2023

Being a cheer coach is not just about teaching stunts, choreographing routines, and winning competitions. It also involves navigating the complex landscape of legal responsibilities that come with the role. Understanding the legal aspects of cheer coaching can protect you, your athletes, and your cheer program from unnecessary complications. In this comprehensive guide, we’ll delve into the legal facets every cheer coach should be aware of, including liability, safety standards, and intellectual property rights concerning cheer music.

cheer-coach-speaking-to-assistant-coach-about-legal-issuesa

Liability and Negligence

Duty of Care

As a cheer coach, you have a “duty of care” to ensure the well-being of your athletes. This means taking reasonable measures to prevent injuries and accidents. Failure to do so could result in a negligence claim against you or your cheerleading program.

Protecting Yourself

Here’s how to safeguard against liability:

  • Training: Ensure you have the necessary certifications, including First Aid and CPR.
  • Equipment: Regularly inspect and maintain all equipment.
  • Documentation: Keep detailed records of all practices, routines, and safety measures.

Insurance

Investing in liability insurance can offer an additional layer of protection. It may cover legal fees and damages should you face a lawsuit.

Safety Standards

Compliance

In the United States, the American Association of Cheerleading Coaches and Administrators (AACCA) sets safety guidelines. Being well-versed in these standards is crucial.

Gym Safety

  • Ensure that the practice area is free of hazards.
  • Make sure athletes are wearing appropriate attire and safety gear.

Stunt Safety

  • Always spot athletes during stunts.
  • Do not attempt stunts that are beyond the skill level of your athletes.
 
cheer competition music cheap
Licensed Cheer Music for Competition Cheer Music

Parental Consent and Waivers

Before an athlete participates in any cheerleading activity, it’s essential to obtain written consent from their parents or guardians.

What Should a Waiver Include?

  • A clear explanation of the risks involved in cheerleading.
  • A clause stating that the parent/guardian understands these risks.

Emergency Contact Information

Always have up-to-date emergency contact information for each athlete.

Transportation Laws

Driver Qualifications

Ensure that anyone responsible for transporting athletes has a valid driver’s license and has passed a background check.

Vehicle Safety

Regularly inspect vehicles to ensure they meet safety standards.

Intellectual Property and Music Licensing

Copyright Laws

When using music for routines, be aware of copyright laws. Using copyrighted music without permission can result in legal repercussions.

Customized Cheer Music

One way to avoid copyright issues is by using customized cheer music from reputable sources like IPP Music.

cheerleading-legal-issues

Social Media and Privacy

Personal Information

Be cautious when sharing personal information of athletes on social media platforms.

Photos and Videos

Always obtain consent before posting images or videos of your athletes online.

Anti-Discrimination Laws

Equal Opportunity

Federal laws prohibit discrimination based on race, sex, religion, or disability. Make sure your cheer program is inclusive and complies with these laws.

Harassment and Bullying

Create a zero-tolerance policy for harassment and bullying and ensure it is strictly enforced.

Understanding the legal aspects of cheer coaching is essential for the smooth operation of your cheer program and the well-being of your athletes. By being proactive and educated in these areas, you can focus on what you love—coaching and inspiring your team to hit zero and win competitions.

 

Disclaimer: The information provided in this article is for general informational purposes and is not legal advice. Always consult with a legal professional for advice on your specific situation.

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Cheer How-To Series, Featured, Tips

Mastering the Back Handspring: A Complete Guide for Cheer Athletes

Posted on by Steve Pawlyk
mastering-the-back-handspring-complete-guide
14
Jul
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Byline Steve Pawlyk

Steve Blog Circle

Byline Steve Pawlyk

By Steve Pawlyk

Published July 14, 2023

Today, we’re focusing on a core cheerleading move, the back handspring. This move is not only crucial for a successful routine, but it also helps in building strength, agility, and precision in cheerleaders.

A back handspring, also known as a flip-flop or flick-flack, is an acrobatic move where the athlete jumps backwards onto their hands and then pushes off the ground to land back on their feet. It’s a mainstay in cheerleading and although it looks complex, it can be mastered with the right technique, consistent practice, and a few of our lesser-known tips and tricks.

Let’s start this journey to mastering the back handspring!

back-handspring-exercise-hollow-hold

Stage 1: Strength and Flexibility Exercises

Before attempting the back handspring, it’s crucial to develop the necessary strength and flexibility. Here are some key exercises:

1. Handstands: Practicing handstands not only enhances your upper body strength but also accustoms your body to being upside down, a crucial aspect of the back handspring.

2. Hollow Body Holds and Rocks: These exercises strengthen your core, a vital area for executing a back handspring with control.

3. Bridge Push-ups: These help improve shoulder flexibility and strength.

4. Jump Squats: They increase leg power, crucial for launching your body into the back handspring.

5. Wrist and Ankle Mobility Exercises: Conditioning these areas is essential as they bear the impact in a back handspring.

Stage 2: Drilling the Technique

Once your strength and flexibility are up to par, start working on the technique. Initially, practice with a spotter or use equipment like a back handspring trainer or an incline mat.

1. Start Position: Stand straight, with your feet together. Bend your knees slightly and swing your arms backwards.

2. Jump Phase: Swing your arms forward and upwards, and push off the ground with your feet. At the peak of your jump, your body should be in a “C” shape with your hands reaching for the ground.

3. Handstand Phase: As your hands contact the ground, your legs should continue their upward momentum. Aim for a brief handstand position before moving into the next phase.

4. Push-Off Phase: Push hard off your hands, using your shoulder strength, allowing your hips and legs to flip over.

5. Landing Phase: Your feet should hit the ground at the same time, completing the jump.

back-handspring-exercise-handstand

Stage 3: Lesser-Known Tips and Tricks

After familiarizing yourself with the basics, it’s time to apply some insider secrets to refine your back handspring:

jump-squats-back-handspring-complete-guide

1. Spot the Landing: Many cheerleaders close their eyes while executing the back handspring. Try to keep your eyes open and spot the landing to improve accuracy and build confidence.

2. The Power of Visualization: Before performing a back handspring, visualize each phase in your mind. This mental rehearsal can greatly improve your technique.

3. Practice Patience: Mastering a back handspring can take time. Break down the technique into small parts and master each before moving on to the next. Remember, consistency is key!

4. Breathing is Essential: It’s common to hold your breath during this move, but proper breathing can enhance performance. Try to exhale during the jump and push-off phases.

5. Stay Tight: Keeping your body taut throughout the move can help maintain control and make the back handspring smoother.

Mastering the back handspring is a journey that demands dedication, persistence, and patience. Remember to always prioritize safety and never rush the process. Practice regularly, and don’t hesitate to seek help from a coach or spotter. With time, practice, and the right approach, you’ll be executing flawless back handsprings in no time!

Every journey starts with a single flip. Here’s to your back handspring journey, and remember, you’re just a hop, flip, and a jump away from making the crowd cheer! Keep hitting zero with IPP Music, and stay tuned for more tips, tricks, and cheerleading guidance.

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IPP's Premade Mixes are USA Cheer Compliant and customizable!  Add Sound FX, swap songs, & more!  Add your Team Name to the mix for only $10! 

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Full_Out_130 mp3 image
1 minute cheer mix
WAKE UP THE FIRE
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WAKE UP THE FIRE
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Cheer How-To Series, Featured, Music

The 3 Key Moves in Cheerleading: Boosting Your Routine with IPP Music

Posted on by Steve Pawlyk
Boost your cheer routine with key moves: High V, T-Jump, Liberty Stunt
30
May
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Byline Steve Pawlyk

Steve Blog Circle

Byline Steve Pawlyk

By Steve Pawlyk

Published May 30, 2023

When it comes to mastering the art of cheerleading, understanding key moves is crucial. These moves form the basis of any routine, and perfecting them can take your cheerleading performance from good to exceptional. At IPP Music, we understand the power of rhythm and music in enhancing these moves, which is why we provide tailored cheerleading music to support and uplift your performance.

Cheerleading is an energetic, powerful, and dynamic sport that requires skill, agility, and precision. With the combination of tumbling, jumps, stunts, and dance, cheerleading is as much about athleticism as it is about spirit and synchronization. 

To help you boost your cheerleading routine, we will outline three key moves in cheerleading that every cheerleader should know. These moves are the High V, the T-Jump, and the Liberty Stunt. With the right music from IPP Music, you can make these moves pop and make your performance unforgettable.

The High V

The High V is a foundational move in cheerleading, often used in cheers, chants, and routines. It’s a move that every cheerleader learns early in their training. Here’s how to perfect your High V:

  1. Stand tall with your feet hip-width apart.
  2. Extend your arms up and out in a V shape. 
  3. Keep your arms straight, and make sure your palms face outward.
  4. Maintain a tight, sharp position, with your thumbs facing the back.

The High V is great for creating a dramatic effect, especially when matched with powerful, beat-driven music. IPP Music offers a range of tracks that can help you make the most of this move, helping to create a captivating and exciting performance.

The T-Jump

The T-Jump, or toe touch, is a classic cheerleading jump that demands flexibility and precision. Here’s how to perform a T-Jump:

  1. Start with your feet together and arms in a High V.
  2. Bend your knees and jump off both feet.
  3. At the peak of your jump, split your legs into a V shape.
  4. Reach your hands towards your toes, creating a T shape with your body.
  5. Land safely with your knees slightly bent to absorb the impact.
perfecting cheer stunts

Matching the T-Jump with the right music can add a significant impact to your routine. At IPP Music, we provide a diverse selection of music to suit any cheerleading routine, whether you’re looking for fast-paced tracks to match the energy of the T-Jump or slower beats for a graceful execution.

mastering the art of cheerleading

The Liberty Stunt

The Liberty Stunt is a popular move that involves a flyer balancing on one foot, held up by bases. It’s a move that showcases teamwork and trust among cheerleaders. Here’s how to perform a Liberty Stunt:

  1. The flyer stands on one foot, while the bases support the flyer’s foot with their hands.
  2. The flyer keeps the other leg bent at the knee, creating a 90-degree angle.
  3. The back spot supports the flyer’s back and helps to keep her steady.
  4. The flyer extends her arms into a High V for balance and effect.

The Liberty Stunt is a dramatic and impactful move that requires just the right music to match its intensity. IPP Music provides a range of music that can help accentuate this stunt, making your routine stand out from the rest.

In conclusion, there are six main levels in cheerleading, each with its unique set of skills and requirements. These levels provide a roadmap for cheerleaders, helping them progress from beginners to advanced athletes. Understanding these levels is essential for anyone interested in cheerleading, whether they’re aspiring cheerleaders, parents, or fans of this dynamic sport.

So, next time someone asks you, “How many levels of cheer are there?” you’ll be ready with an informed answer that will illuminate the complex and fascinating world of cheerleading. Stay tuned for more insights into the sport of cheerleading!

Conclusion

The High V, the T-Jump, and the Liberty Stunt are three key moves in cheerleading that, when executed correctly and paired with the right music, can take your cheerleading routine to the next level. IPP Music is dedicated to providing the best cheerleading music that complements your routine

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Featured, Safety, Tips, Workouts

How Cheerleaders Can Improve Their Flexibility

Posted on by Dr. Scott Christie
cheerleaders flexibility
24
Sep
dr scott christie

dr scott christie

By Dr. Scott Christie

Published September 24, 2020

Did you know there are three main determinants of your flexibility potential?

They are:

Did you know there are three main determinants of your flexibility potential?

They are:

  1. Your neuromuscular system

  2. Your joint capsules

  3. Your joint structure

Neuromuscular System:

Your nervous system and muscles are the largest determinant of your range of motion. The brain will create tension in the muscles surrounding a joint in order to protect it as you move closer to an end range of motion.  

The reason the nervous system does this is to ensure your joint stays in place and does not move out of place. Therefore, the stronger you are or the more stable your joint is as it gets closer to its end range, the greater range of motion can be achieved.





Neuromuscular interaction ippmusic youhitzero

How do we create a greater range of motion?

The best way to improve your range of motion in this scenario is to use different contract and relax methods.

For example, use a partner, lie on your back, have your partner help you move into a heel stretch position. Once you are in position, resist your partner who is trying to push your leg further.

Do this for 5 seconds then relax. Repeat 5 more times. You can also do this with a stretching strap.

Joint Capsules:

The second area of restriction comes from your joint capsule which helps hold two bones together and can become stiff or can already be stiff based on your genetic make-up. 

The best way to improve your joint capsule flexibility is to hold your stretches longer. Once you are done stretching you should do some contractions at your newfound end range so that you are strong in this new position.

Stretching like this every day is key to long term flexibility increases. 

Joint Capsules




JOINT STRUCTURE

Lastly, the structure of your joint can dictate how far a joint can move. For example, some athletes will have a fairly deep hip socket and as such they will not be able to increase their range of motion at this joint.

However, they can employ other strategies like tilting their hip or flexing their back to be able to get their leg up higher. This may not be ideal, but the body ultimately is the boss.

As you can see, each area discussed above will respond differently to how you can achieve improved flexibility. There are also other strategies like vibration therapy and rolling but at the end of the day the most important takeaway is to stretch daily. 

For tips on stretching, you can visit Cheer District’s Stretching Series on their YouTube channel.

 




Featured, Tips

Home Quarantine Workouts by Jess Forte of Cheer Intensity (with videos)

Posted on by Jess Forte
Home Quarantine Workouts for Cheerleading
20
Mar
jesse forte yhz blog profile

By Jess Forte

Published March 20, 2020

This is our world...

I often liken the anticipation, the adrenaline we experience to climbing that first major drop of the highest roller coaster in the amusement park. It’s “Scary” in a sense, but also exhilarating!  This sense of “fear” has ironically preceded almost anything and everything great in my life. Or is it not irony? 

One of my Level 5 athletes was walking to perform in A Hall at NCA Nationals a few weeks ago and asked me “why do I keep doing this, even though I feel like I am about to vomit? But I continue to want to cheer, to put myself back on that stage?”

On Deck
The butterflies
The jittery hands
The lights blinding
The roar of the crowd
The smell of sweat
The 9 panels
The music starts
A snap, a wink, a smile
Let’s go
The point stunt
The last pass
Your coaches’ eyes scream “you’ve got this!”
The final structure
The last pose
The embraces
The tears

I recently read a book entitled “Fearvana” by Akshay Nanavati. He firmly believes that fear is an essential element to unlocking our potential, our success, and our passion. That finding and enduring a worthy struggle can open doors that we didn’t know existed and allow us the ultimate amount of  bliss and fulfillment. So basically, All-Star Cheerleaders are onto something! Akshay defines fearvana as “the bliss that results from engaging our fears to pursue our own worthy struggle.” We experience our own version of “Fearvana” when we stand in the corner to throw a new pass, or when we set for our routine at Nationals. 



Home Quarantine Workouts by Jess Forte of Cheer Intensity why keep doing this

So now on May 20, 2020 we find ourselves in a very odd situation. Our season, as we had envisioned it, was stripped from us by the Coronavirus. And there are so many unknowns. As an adult, I am having to draw on all I have known in my life to come to a logical conclusion that “this too shall pass;” that difficult situations come upon us and we are equipped as humans to work through them and overcome obstacles. Our athletes may not have this frame of reference. For them, their world is potentially about to be turned upside down. What I want to tell them is that you are right where you are supposed to be. If that is in a state of FEAR, that’s ok. 

Because fear keeps us on our toes; it elicits a heightened sense of reality that allows us to be our best selves. And who is better equipped to handle this fear than an all-star cheerleader? You all face it head on every day! And not only that, but you thrive on it! You hit that stunt, you land that pass, and you rock that dance – butterflies and all! So you have the tools to handle this, too. 

SO WHAT ARE YOU GOING TO DO?

Every athlete is being dealt the same hand right now. But it is your choice how you decide to handle it. If you are forced to be home for an undetermined amount of time, what is going to propel you from the state of fear, disappointment, or anger into a state of being that is productive for your goals in the sport! Here is a suggested to do list:

  1. Write down 3 of your goals every morning. The same 3!

  2. Write down actions you can take NOW to take a step towards those goals (conditioning, studying technique, reading motivational books, contacting college coaches if you are an upperclassman, applying for scholarships at your dream school, e-mailing you gym owner to ask for internship hours, or your coach to help set a plan to achieve your goals when the gym opens back up.)

  3. Schedule those actions for each day. For example:

  • 9:00 am – wake up and get ready
  • 9:30 am – eat a breakfast high in protein and fats! (Think eggs, sausage, bacon)
  • 10:00 am – journal goals and current emotions (this will be cool to look back on)
  • 10:30 am – school work
  • 12:30 pm – lunch high in nutrients (think salads, fruits, veggies)
  • 1:30 pm – Conditioning workout (example below)
  • 2:30 pm – more school work
  • 3:30 pm – watch tumbling technique videos, read a motivational book, or work towards goals
  • 4:30 pm – flexibility regimen
  • 5:30 pm – Dinner high in protein and carbs (think pasta, steak, potatoes, meat)
  • 6:30 pm – Relax and connect with teammates, coaches, etc.
    Get at least 8 hours of sleep!



Adam Forte's Conditioning Workout

1. WARM UP

30 seconds each exercise X 3

  • Jog in place
  • High Knees
  • Butt Kicks
  • Mummys
  • Heisman

2. JOINT ROTATIONS

Upper Body 

    1. Finger wiggle and squeeze
    2. Motorcycles
    3. Wrist circles (both ways)
    4. Arms behind head
    5. Arms across body
    6. Hold hands behind back and pull up
    7. Look up, down
    8. Tilt head to both sides
    9. Shoulder rolls
    10. Arm circles forward and back
    11. Small arm circles forward and back
    12. Arms up tilt both ways
    13. Hips washing machine
    14. Hips figure 8
    15. Leg swings forward/back 5x each
    16. Cross leg swings (knee to front)
    17. Pony (alternating knees)
    18. Ankle circles (both ways)
    19. Sit on shins and rock back and forth
    20. Sit on heels and arms behind head turn (to both sides) and tilt 3x
    21. Hands and knees one arm behind head elbow up/elbow down 5x

Wrists 

    1. On hands and knees circle around
    2. Fingers facing you
    3. Side to side
    4. Cross hands (both ways)
    5. Back to all fours and do 5 flicks
    6. Palms up

3. JUMP FOCUS

  • 10 Double Marked Jumps
  • 10 Double T Jumps

4. JUMP Conditioning

3 Rounds

  • Fast Kicks – 20
  • Side Hurdler Lifts – 20 Right and Left
  • Hip Rolls – 20 Right and Left
  • Toe Lifts – 20
  • Floor Jumps – 20

5. TUMBLING Conditioning

3 Rounds (you can lower amount on each if you would like)

  • Plank – 1 Min
  • Side Plank – Right and Left 30 Min
  • Superman Hold – 1 min
  • Lunge Hold – 30 Sec*
  • Lever Hold – 30 Sec*
  • Heel Kicks – 30*

*Do one leg then the other

6. Stunt Focus

3 Rounds of 30 seconds each

  • Mountain Shrugs – 20
  • Lib Lifts – 10 Right and Left 10 
  • Full Up Squats – 20
  • Ext Pops – 10

7. Cool down/stretch

 



Adam Forte's Flexibility Workout

1. WARM UP

30 seconds each exercise X 3

  • Jumping Jacks – 30 Seconds
  • High Knees – 30 Seconds
  • Butt kicks – 30 Seconds
  • Mummys – 30 Seconds
  • Sprawls – 10

2. BRIDGES

3 Rounds

  • 3 Count Bridges – 10
  • Bridge Hold – 30 Seconds
  • 1 Leg Bridge Kick Right – 20
  • 1 Leg Bridge Kick Right – 20

3. Split Warm Up

Alternate Right and Left Leg 3x

  • Leg Lift Kicks – 12/10/8
  • Forward Lunge Twist Stretch – 30 Seconds
  • Forward lunge kick – 30/20/10

4. Right and Left Splits

1 Min hold each

  • Sit up – 30 Seconds flex foot and lock back leg
  • Chest Down
  • Head up arms back in should stretch

4. CENTER

1 Min hold each

  • Squat Stretch
  • Frog Stretch
  • Center Split

7. Cool down




Featured, Tips

3 tips to help you increase flexibility without stretching

Posted on by Danielle Donovan
3 Tips To Help You Increase Flexibility Without Stretching
04
Apr

Danielledonovan Profile

Danielle Donovan Byline 2019

By Danielle Donovan

Updated April 4, 2019




Hands up 🙌 if you want to increase your flexibility

…you’ve been stretching every day and really working hard, but you’re frustrated because your flexibility just won’t improve – sound familiar?


‘How can I increase my flexibility?’ is a question I get every day, and today I am here to help share my top fit tips and best CHEERFIT exercises to help YOU increase your flexibility.





Hi, I’m Danielle, the founder of CHEERFIT (www.cheerfittraining.com)

and fitness expert for cheerleaders. Today I am going to break down the best exercises to help you increase your range of motion, show you how to do them, and share why they work.
And guess what, these flexibility tips don’t involve stretching!



Back Leg Lift Quote Yhz



TIP #1: FITNESS BUILDS STRENGTH, STRENGTH BUILDS CONFIDENCE

Here at CHEERFIT, we are all about helping you reach your cheer goals and stay motivated through fitness! Today’s exercises are 100% focused on strengthening specific cheer muscles focused on improving your range of motion. Those areas are your lower back, hamstrings, hip flexors, and core.
Spoiler alert – by strengthening these muscles, you are improving your range of motion, and by improving your range of motion you are increasing flexibility! It’s a WIN WIN!



TIP 2: THE FLEXIBILITY WORKOUT

I planned out my best flexibility exercises to help you strengthen your cheer muscles and improve your flexibility! Again, remember each of these exercises works on STRENGTHENING the muscles that increase your range of motion and improve your flexibility. Do this workout for 10 reps each exercise x 3 rounds and share your workout pics with us on Insta @cheerfittraining #cheerfitstrong





Exercise 1: SINGLE LEG DEAD LIFT

● Focus area: hamstrings, core & lower back

Excercise 2: SPIDERMAN PUSHUPS

● Focus area: hip flexors, core, and shoulders

Exercise 3: BACK LEG LIFT

● Focus area: lower back & core

Excercise 4: HAM STRING ABS

● Focus area: hamstrings & core





TIP #3: SURROUND YOURSELF WITH PEOPLE THAT LIFT YOU UP

If you surround yourself with people that encourage you, support you, lift you up, and cheer you on..you will be UNSTOPPABLE! Remember, we rise by lifting others up! Next time at you’re at practice, simply smile to the teammate across from you. Tell them you’ve noticed their hard work and let them know how amazing they are! You’ll both feel amazing! Need a tribe to lift you up?

Yhz Donovan Last Quote

We’d love to invite you to join the CHEERFIT Club! You’ll be instantly connected with thousands of cheerleaders and parents from around the world and get access to hundreds of cheer workouts, motivation, fit tips and more! www.cheerfittraining.com/join

And there you have it, my top 3 tips to advance your flexibility – without stretching! Enjoy the tips and let us know your fav’ exercise TAGGING us @cheerfittraining in your workout pics or flexing selfies! #cheerfitstrong!
CHEERFIT: Danielle Donovan is the fitness expert for cheerleaders and founder of CHEERFIT – an online workout club and fitness community for cheerleaders. Join the Club to get 24/7 access to hundreds of cheer workouts, fit tips, and an online community – motivating each other and holding each other accountable. Be #CHEERFITSTRONG, join the Club. www.cheerfittraining.com/JOIN







0611





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